Strength:
Paused Overhead Squats
3-3-3-3-3
*4sec Pause at the bottom of each rep
Metcon:
AMRAP in 20min of:
8 HSPU
16 DB Front Rack Lunges (#22.5/15,x2)
32 Double Unders
Endurance:
AMRAP in 34min of:
6 Cal Bike (arms only)
15 Wallballs (#10/6)
6 Cal Bike (legs only)
15 KB SDHP (#24/16)
Run 400m